Scapular muscles are crucial since they are attached to many muscles, which play an important role in building mobility. If the scapular muscles are tight and immobile, they can cause immense damage and strain when working out. In case of sportsmen this is a leading cause of failure to perform during crucial times. Scapular tightness can be due to poor flexibility or circulation which needs to be tackled with specific exercises which are aimed to reduce scapular tightness. These exercises help in retraction of the scapular muscles with consistent and focused movement.

1. Sphinx Pose:

This exercise is best described as the sphinx pose with extended arms. Start by lying down on the floor with your face downwards. Your arms will be bent by the sides. The palm shall be on the ground with your fingertips and chest facing a bit forward. You need to pull up your chest muscles as you leave the hands in the same position. You will feel one arch in your back. This position shall not put any undue pressure on the lower back. Let your elbows be squeezed and close by the side of the body. Now, slowly you will raise the shoulder but be sure not to crunch the neck. Stay in this position for at least 5 seconds. You can then again lower the right arm. Repeat the entire movement on your other side. You need to do this at least 6 times.

2. One Arm Dumbbell Rows:

This is one of the most popular exercises which offers a deep stretch and helps in improving immobility conditions and reduces scapular tightness. You need to pull a weight close to the hip. Your elbows shall be close as you slowly flex the back muscles. You should bend the arms and then bring the shoulder up. As you move up, the elbows should be pointed to the ceiling as your shoulders blades get squeezed. You will then slowly move the dumbbell down. You will then do the repetition one side at a time. Again switch the arms and do the equal number of repetitions at the other side. This shall be one stretch. The exercise can be done by keeping hand on one bench. To add a variation you can do by keeping both the hands on the bench as well.

3. Transverse Cable Row:

This exercise helps in achieving muscle symmetry, reduces any developing tightness and improves flexibility, much needed for quick muscle or shoulder movement for improved sports performance. You will need a rope attachment, which should be on highest setting of your pulley system. You can lean back a bit as you keep the body straight. Your hands shall be kept on this rope attachment. You shouldn’t move the legs or your trunk when you are in this position but should be moving the rope close to your eyes. As you do so, you shall be spreading the arms out You can again get back to the original start position. You can use this same setup but by placing this pulley on the lowest setting and close to the floor. You shouldn’t lean forward. Move the pulley upwards and push the elbows up and close to the ceiling as you start getting back to the start position.

4. Shoulder Rotation:

This is a simple rotation to bring in flexibility and reduce tightness. It is quite suitable for beginners who cannot do strenuous workouts. Start by standing with your back to the wall. Let the scapula rest and be in a neutral post. You will be bringing the elbows out and make a 90-degree angle. When you do this, you will realize that the sides of the biceps are in touch with the wall. You should not move your position of the elbows. Turn the arm upward. When you do this, the back of the right hand should be touching the wall. Your left arm shall be in a downward position. Thus, in this position, your left palm will be touching the wall. If you are not able to touch the wall, bring your arm as close to the wall as you can. You can switch your arms slowly, like bring up your right arm and lower the left arm. Do each arm for 30 seconds at least.

5. Low-Back Hand Clasp:

Take your hands back. Your thumb shall be pointing to the ground. Clasp your hands as you touch palm to palm. You will be arching your upper back and slowly opening the chest. In this movement, your shoulder blades will be coming close together. Stay in this position for 10 seconds at least. You can again reverse your clasp and repeat. It helps in reducing muscle tightness and improves flexibility in a great way.